Top 5 Treadmill Alternatives for Better Results in Less Time
Reading Time: 11 minutes Tired of the same old treadmill routine and looking for a change? You’re not alone!
While the treadmill is a popular choice for many people, it’s not the only option when it comes to cardio exercise.
In fact, some people may experience discomfort or even injuries from the overuse of a treadmill.
But don’t worry. Plenty of alternatives to the treadmill can provide a low-impact, high-intensity workout.
In this article, I showcase the top 5 treadmill alternatives that are perfect for anyone looking to mix up their exercise routine. These options include xfbikes, rowing machines, and more.
Not only are these treadmill alternatives a great way to avoid discomfort or injuries, they also can offer more effective workouts than a treadmill.
While using a treadmill can be effective for burning calories and building some amount of physical conditioning, it has its limitations.
Furthermore, these are great alternatives to treadmills for homes, apartments, or fitness centers because these alternatives do not take up more space than a treadmill and can even save space!
Using treadmill alternatives can improve your overall body strength and conditioning in a more varied and challenging way.
So, if you’re ready to take your workout to the next level, give these treadmill alternatives a try!
Why Should You Avoid Treadmill Workouts?
The use of treadmills can lead to an increased risk of lower extremity overuse injuries.
These injuries, which can include strains on the ankles, knees, hips, and lower back, are often caused by the repetitive impact of running on a treadmill.
In fact, research indicates that individuals who regularly use a treadmill have a higher prevalence of osteoarthritis, bursitis, and tendonitis than those who don’t.
Additionally, using a treadmill can lead to imbalances in muscle development, particularly in athletes training for competition.
Research has found that treadmill training can lead to a disproportionate engagement of the quadriceps and anterior chain muscles relative to the hamstrings, glutes, and posterior chain muscles, increasing the risk of injury when transitioning to real-world athletic competition.
Finally, it’s important to note that the treadmill creates an unnatural movement pattern for the body. Even when running outside, many people struggle with proper form, and the constricting treads of a treadmill can further distort running stride.
Many personal trainers can help you use a treadmill properly, but most will not have you using a treadmill often.
While a treadmill can be a useful tool as part of a well-rounded exercise routine, it’s important to consider the potential problems it can pose and to incorporate alternative exercises that can provide a low-impact, high-intensity workout without the same level of strain on the body.
Keep reading to learn more about the best alternative exercises to the treadmill.
The Best Alternatives to Treadmill Workouts (2024)
If you are looking for treadmill alternatives, there are many options, but I focused this list on a few of my favorites.
Before you determine which alternative to treadmill training you want to use, you should first consider your training goals.
- Are you looking to lose weight?
- Do you want to build muscle?
- Is anaerobic or aerobic conditioning more important for you?
Once you understand your goals, you can determine the best treadmill alternative for yourself.
Although there are a variety of alternatives to treadmill workouts, I believe the top 5 treadmill alternatives are:
- Stationary Bicycle
- ERG Rowing Machine
- Elliptical Machine
- Stair Stepper
- MaxiClimber
These exercises will not only help you lose weight and burn calories, but they will also help you become stronger and healthier for your daily life.
Regardless of your choice, these are all excellent alternatives to treadmill workouts.
Stationary Bike
The stationary bike is an excellent alternative to treadmill workouts, offering a range of advantages, especially for those seeking a low-impact yet high-intensity exercise. Unlike the treadmill, which can be tough on knees, hips, and ankles due to repetitive impact, stationary biking provides a joint-friendly workout ideal for injury prevention and rehabilitation.
- Engages Core and Lower Body Muscles: While treadmills focus on the lower body, stationary bikes engage the core as well, especially with seated or standing pedaling variations. This added engagement can improve core stability and balance over time, providing a more comprehensive workout.
- Low-Impact Benefits: Compared to running or walking on a treadmill, stationary biking minimizes joint strain. This makes it suitable for those with arthritis, joint pain, or lower-body injuries who want to avoid the jarring impact of treadmill workouts.
- Effective Calorie Burn: Stationary bikes are highly effective for calorie-burning, especially during high-intensity interval training (HIIT) sessions. While treadmills are known for their calorie-burning potential, the stationary bike can achieve similar results with less impact, making it a great choice for sustainable weight loss and cardiovascular health.
- Customizable Intensity Levels: With easily adjustable resistance, stationary bikes allow users to customize the intensity of each workout. Whether you prefer a leisurely ride or an intense strength-building session, a stationary bike can adapt to your goals better than most treadmills, which are primarily used for steady-paced cardio.
- Multitasking-Friendly: Stationary bikes allow for convenient multitasking, as users can safely watch a show, listen to music, or even read during their workout. This can make cardio sessions feel shorter and more enjoyable, reducing the mental fatigue often associated with treadmill workouts.
The Schwinn IC3 Indoor Cycling Bike is an ideal treadmill alternative for low-impact cardio that supports intense workouts without joint stress. It features a heavy-duty 40-pound flywheel and a smooth, silent belt drive, making it well-suited for high-energy sessions at home.
The adjustable resistance knob enables endless intensity options, while the race-style seat and multi-position handlebars provide comfort during long rides.
Dual SPD pedals allow both casual and cycling shoe use, making it versatile for various workout styles. With a sturdy frame, 300-pound weight capacity, and space-efficient design, the IC3 offers excellent durability, convenience, and workout versatility.
Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Rowing Machine
ERG rowing machines are an exceptional alternative to treadmills, offering a low-impact yet powerful full-body workout.
Unlike treadmills, which focus on lower-body muscles, rowing machine workouts engage both upper and lower-body muscle groups, creating a more balanced and efficient exercise experience that targets the legs, arms, core, and back.
- Full-Body Muscle Engagement: Rowing machines provide a total-body workout by combining pulling and pushing movements that activate major muscle groups, including the legs, arms, core, and back. This dynamic engagement helps improve muscle tone and cardiovascular fitness while reducing impact stress on the joints.
- Functional Strength and Coordination: The unique rowing motion builds functional strength and neuromuscular coordination that treadmills don’t offer. Rowing’s complex movement pattern improves stability, power, and coordination, which can benefit both athletic performance and daily physical tasks.
- Space-Efficient and Low Maintenance: Rowing machines are compact and easy to store, making them practical for home gyms with limited space. They’re also typically quieter and require less maintenance than treadmills, adding to their convenience for at-home workouts.
From my experience, the Concept 2 Rowing Machine is the best rowing machine for durability, performance, and user-friendly features:
- Durability and Quality Build: Built with a sturdy frame, high-quality chain, and flywheel, the Concept 2 is designed for longevity and intensive use, making it a reliable choice for frequent training.
- Performance Tracking and Customization: Equipped with an adjustable air-resistance flywheel and a performance monitor, the Concept 2 enables users to set and track their fitness metrics, including distance, strokes per minute, and calories burned, to align workouts with personal goals.
- Ergonomic Comfort: With an ergonomic handle, adjustable footrests, and a contoured seat, the Concept 2 prioritizes user comfort and reduces strain on joints, allowing for a smooth, natural rowing motion that can be sustained over long sessions.
- Versatile Workout Options: Suitable for everything from high-intensity interval training (HIIT) to endurance workouts, the Concept 2 adapts to various fitness levels and goals, making it accessible for both beginners and experienced athletes.
Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
As a treadmill alternative, rowing machines like the Concept 2 provide a comprehensive workout solution, combining strength, endurance, and cardiovascular training in one versatile, space-saving machine.
Elliptical
Elliptical machines provide a highly effective, low-impact workout that engages both the upper and lower body while offering cardiovascular benefits similar to treadmills.
Unlike treadmill workouts, which can put considerable stress on knees and ankles, elliptical machines offer smooth, joint-friendly motion, making them an ideal option for those with joint sensitivities or those recovering from injuries.
- Comprehensive Muscle Engagement: Elliptical workouts target major muscle groups across the body, including legs, glutes, core, and arms. Many models allow for reverse motion, which adds variety and engages the hamstrings and calves for a balanced workout.
- Versatile Intensity Levels: Ellipticals can adjust to various inclines, speeds, and resistance levels, allowing users to personalize their workouts. This adaptability enables everything from gentle, steady-state cardio to challenging high-intensity interval training (HIIT).
- Accessibility and Ease of Use: Ellipticals are easy to use for people of all fitness levels. Their low-impact nature makes them a great choice for beginners and those with joint concerns, while also providing an intense option for advanced users seeking a safe, effective cardio workout.
Research also supports that elliptical training can lower the risk of knee strain and related injuries, making it a safer option than the treadmill for long-term joint health.
For a top-tier elliptical experience, the Schwinn Fitness 470 Elliptical has features that support both performance and comfort:
- Customizable Programs and Resistance Levels: With 29 built-in programs and 25 resistance settings, the Schwinn 470 allows users to easily customize workouts to suit individual fitness goals. A USB port, Bluetooth connectivity, and a large LCD display help users track their progress and sync with popular fitness apps.
- Comfort-Driven Design: The Schwinn 470’s ergonomic features, including cushioned pedals and a contoured handrail, reduce fatigue and increase comfort for longer workouts. This ensures that even intense sessions remain easy on the joints and comfortable.
The Schwinn 470 Elliptical combines versatility, comfort, and advanced tracking features, making it an excellent treadmill alternative for a comprehensive, joint-friendly workout at home.
Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
MaxiClimber
The MaxiClimber is an innovative vertical climbing machine that is a powerful alternative to traditional treadmill workouts.
Designed to burn calories quickly, it offers a full-body workout by engaging all major muscle groups simultaneously, making it both time-efficient and highly effective for calorie-burning and muscle toning.
- Full-Body, Low-Impact Workout: Unlike treadmills that focus primarily on the lower body, the MaxiClimber utilizes your own body weight as resistance to engage the legs, arms, core, and back. This comprehensive approach provides both cardiovascular and strength benefits while remaining gentle on the joints.
- High-Calorie Burn with HIIT Capabilities: Paired with the MaxiClimber Fitness App, users gain access to high-intensity interval training (HIIT) routines that maximize calorie burn in a short amount of time. This makes it ideal for individuals seeking a time-efficient workout option for weight loss and fitness improvement.
- Compact and Easy to Store: The MaxiClimber’s slim, vertical design is perfect for small spaces such as apartments, garages, or basements. It’s easy to set up, compact to store, and requires minimal space, making it a practical choice for those who need a low-footprint workout solution.
- Multiple Versions for Different Needs: The original MaxiClimber supports up to 240 pounds, but there are advanced models available for those needing a higher weight capacity or enhanced features, making it accessible for a wide range of users.
For those seeking an intense, joint-friendly, and space-efficient workout, the MaxiClimber offers a unique alternative to treadmill training that combines cardio and strength into one effective machine.
Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Total Gym
If you’re looking for a treadmill alternative that provides low-impact, full-body conditioning, the Total Gym is a versatile and effective choice.
Unlike a treadmill, which primarily targets the lower body, the Total Gym allows you to work out all major muscle groups with minimal joint strain.
Using bodyweight resistance and an adjustable incline, it combines cardio and strength training into a single workout session, making it ideal for toning, weight loss, and general conditioning.
Why the Total Gym is an Excellent Treadmill Alternative
- Full-Body Workout: Total Gym workouts engage multiple muscle groups simultaneously through compound, multi-joint movements. You can target the chest, back, legs, and core in one session, which is more efficient than treadmill cardio alone.
- Adjustable Intensity: The Total Gym’s glide board incline makes it easy to adjust the resistance level. This flexibility allows users to tailor workouts to their fitness level and goals, from light cardio to intense strength training.
- Compact Design: The Total Gym’s foldable design is great for those short on space. It’s easy to store and takes up far less room than traditional cardio machines like treadmills or ellipticals.
- Joint-Friendly, Low-Impact Exercise: For individuals who experience joint discomfort from running or walking on a treadmill, the Total Gym provides a low-impact alternative that minimizes strain on knees, hips, and ankles.
Incorporating Total Gym workouts as part of your workout routine can help you build strength, boost metabolism, and improve functional fitness—all without the repetitive impact of treadmill running.
Whether you’re new to fitness or looking to switch up your workouts, the Total Gym is a smart alternative for cardio and strength conditioning at home.
If you’re looking for a more advanced model with higher weight capacity and exercise options, the Total Gym XLS is an excellent upgrade. It supports over 80 exercises and has a 400 lb weight capacity, offering a durable and versatile workout experience that combines cardio and strength.
The XLS also includes additional workout programs and accessories, making it ideal for those seeking a comprehensive home gym setup.
Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
For more information, check out my Total Gym reviews.
Affordable Treadmill Alternatives for People on a Budget
For those on a budget, several affordable treadmill alternatives can provide a great workout.
Resistance bands, jump ropes, and exercise balls are inexpensive options that can be used at home for a quick and effective workout.
A set of dumbbells can be used for strength training exercises, while a yoga mat is perfect for stretching, yoga, and bodyweight exercises.
Online workout videos or apps are a convenient and cost-effective way to access a variety of workouts without the need for expensive equipment or gym memberships.
Outdoor activities like hiking, biking, or running on trails can be a fun and low-cost way to get in a cardio workout.
Many cities also have free outdoor fitness equipment in parks or public spaces, which can provide a full-body workout.
Finally, household chores like cleaning or gardening can also provide a good workout and help you stay active on a budget.
By combining these affordable treadmill alternatives with a healthy diet, you can achieve your fitness goals without breaking the bank.
Concluding Thoughts – The Best Treadmill Alternatives
Along with the treadmill alternatives listed above, a couple of other great alternative workouts to treadmill training are the Jacob’s Ladder Exercise and the prowler sled push.
However, these are more intense alternatives and aren’t suited for everyone.
As you can see, there are a variety of treadmill alternatives.
If you want to walk on a treadmill to warm up for your workouts, I don’t see a problem with that.
You can burn up to 100 calories per mile when you walk at a moderately quick pace for one mile as a warm-up on a treadmill.
However, there are many reasons why you don’t need to use a treadmill for the bulk of your workouts.
